Kutheni iMagnesium ibalulekile kwiMpilo yakho? (Icandelo 3)

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intshayelelo

Kule mihla, abantu abaninzi batya iziqhamo ezahlukahlukeneyo, imifuno, inyama ebhityileyo, namafutha asempilweni neeoli ekutyeni kwabo ukuze bafumane zonke ezi zinto. iivithamini kunye neemaminerali ukuba imizimba yabo idinga. Umzimba udinga ezi zondlo ze-biotransformed zibe amandla emisipha, amalungu kunye namalungu abalulekileyo. Xa izinto eziqhelekileyo ezifana nokutya ukutya okungenampilo, ukungafumani ngokwaneleyo umzimba, kwaye iimeko eziphantsi zichaphazela umzimba, zingabangela imiba ye-somato-visceral ezihambelana nokuphazamiseka okutyhala abantu abaninzi ukuba bazive bengaphilanga kwaye belusizi. Ngethamsanqa, ezinye izongezo kunye neevithamini ezifana ne-magnesium zinceda kwimpilo yonke kwaye zinokunciphisa iziphumo zezi zinto zokusingqongileyo ezibangela iimpawu ezinjengeentlungu emzimbeni. Kolu luhlu lwecandelo le-3, siza kujonga impembelelo ye-magnesium ekuncedeni umzimba kwaye kukuphi ukutya okuqukethe i-magnesium. Icandelo 1 ijonga indlela i-magnesium enxibelelana ngayo nempilo yentliziyo. Icandelo 2 ijonga indlela i-magnesium inceda ngayo uxinzelelo lwegazi. Sithumela izigulana zethu kubaboneleli bezonyango abaqinisekisiweyo ababonelela ngonyango oluninzi olufumanekayo kubantu abaphethwe ziimeko eziphantsi ezinxulumene namanqanaba asezantsi e-magnesium achaphazela umzimba kwaye ahambelana neemeko ezininzi eziphantsi ezichaphazela impilo kunye nokuphila komntu. Sikhuthaza isigulane ngasinye xa kufanelekile ngokubathumela kubaboneleli bezonyango abanxulumeneyo ngokusekelwe kuxilongo lwabo. Siyayamkela into yokuba imfundo yindlela emangalisayo xa sibuza imibuzo enzima kubaboneleli bethu ngokwesicelo sesigulana kunye nokuvuma. UDkt Jimenez, DC, usebenzisa le ngcaciso kuphela njengenkonzo yemfundo. isikhanyeli

 

Isishwankathelo seMagnesium

 

Ngaba ukhe wafumana ukuphazamiseka kwezihlunu kwiindawo ezahlukeneyo emzimbeni wakho? Kuthekani ngokuqaqanjelwa kwezihlunu okanye ukudinwa? Okanye ngaba unengxaki entliziyweni yakho? Masithi ubujongana nale miba igqubanayo echaphazela kungekuphela nje umzimba wakho kodwa impilo yakho iyonke. Kwimeko enjalo, inokunxulumana namanqanaba asezantsi e-magnesium emzimbeni wakho. Uphando lutyhila ukuba esi songezo sibalulekileyo sesine sesona sixhaphakileyo somzimba xa kuziwa kwi-magnesium kuba iyinto edibeneyo yokusabela kwe-enzymic ezininzi. I-Magnesium inceda nge-metabolism yamandla eselula, ngoko ke izihlunu kunye nezitho ezibalulekileyo zinokusebenza ngokufanelekileyo kwaye zinceda ukubuyisela i-intracellular kunye ne-extracellular intake yamanzi. I-Magnesium inceda kwimetabolism yomzimba, kodwa inokunceda ukunciphisa iziphumo zeemeko ezingapheliyo ezichaphazela umzimba. 

 

IMagnesium iwunceda njani umzimba

 

Izifundo ezongezelelweyo zityhila ukuba i-magnesium ibalulekile ekwehliseni iziphumo zeemeko ezingapheliyo emzimbeni. I-Magnesium inokunceda abantu abaninzi abajongana nemiba yentliziyo okanye izifo ezingapheliyo ezinxulumene nentliziyo okanye izihlunu ezijikeleze imida ephezulu kunye nesezantsi yomzimba. I-magnesium inokunceda njani ngokuphazamiseka kwezempilo okugqithileyo okunokuchaphazela umzimba? Izifundo zibonisa ukuba ukuthatha i-magnesium kunokunceda ukukhusela kunye nokunyanga iimeko ezininzi zempilo eziqhelekileyo:

• Isifo se-Metabolic syndrome
• Diabetes
• Intloko
• Iimpawu zentliziyo

Uninzi lwezi meko zihambelana nezinto zemihla ngemihla ezinokuchaphazela umzimba kwaye zikhokelela kwizifo ezingapheliyo ezinokubangela intlungu kwiimisipha, amalunga kunye nezitho ezibalulekileyo. Ke, ukuthatha i-magnesium kunokunciphisa iimeko esele zikho ekunyuseni umzimba kwaye kubangele ingozi enkulu.

 

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Magnesium Ekutyeni

I-biomedical physiologist u-Alex Jimenez ukhankanya ukuba ukongezwa kwe-magnesium ngokuqhelekileyo kubangela isifo sohudo kwaye kuchaza ukuba kukuphi ukutya okuphezulu kwi-magnesium. Okumangalisayo kukuba, i-avocados kunye namantongomane ane-chaulk egcwele i-magnesium. Enye iavokhado ephakathi inama-milligrams angama-60 e-magnesium, ngelixa amandongomane, ngakumbi i-cashews, aneemiligram ezingama-83 zemagnesium. Enye ikomityi yeeamangile ineemiligram ezingama-383 zemagnesium. Ikwanayo ne-1000 milligrams ye-potassium, esiyigubungele kwividiyo yangaphambili, kunye ne-30 grams yeprotheni. Ke eli lishwankana elilungileyo lokuqhekeza ikomityi ibe malunga nesiqingatha sekomityi esebenza imini yonke kunye ne-snack njengoko usiya. Eyesibini ziimbotyi okanye iimbotyi; umzekelo, ikomityi enye yeembotyi ezimnyama ephekiweyo ine-120 milligrams ye-magnesium. Kwaye ke irayisi yasendle ikwangumthombo olungileyo we-magnesium. Ngoko ke zeziphi iimpawu ze-magnesium ephantsi? Iimpawu ze-magnesium ephantsi zizihlunu, ukutyhafa, ukubetha kwentliziyo engaqhelekanga, izikhonkwane kunye neenaliti ezandleni okanye emilenzeni, uxinzelelo lwegazi oluphezulu, kunye nokudakumba. Le vidiyo ibikufundisa malunga ne-magnesium, ukuba ifumaneka phi, kunye nezona fom zongezelelweyo onokuzingenisa. Enkosi kwakhona, kwaye ubukele kwixesha elizayo.

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Ukutya okuqulethe iMagnesium

Xa kuziwa ekuthatheni i-magnesium, zininzi iindlela zokubandakanya i-magnesium kwinkqubo yomzimba. Abanye abantu bayithatha kwifomu eyongezelelweyo, ngelixa abanye besitya ukutya okunempilo, okunesondlo kunye ne-chaulk egcwele i-magnesium ukufumana isixa esicetyiswayo. Okunye ukutya okutyebileyo kwi-magnesium kubandakanya:

• I-Chocolate emnyama = 65 mg ye-magnesium
• Iiavokhado=58 mg ye-magnesium
• Iimbotyi = 120 mg ye-magnesium
• I-Tofu = 35 mg ye-magnesium

Eyona nto intle ngokufumana oku kutya kutyebileyo ngemagnesium kukuba kunokubakho kuzo naziphi na izitya esizityayo ngesidlo sakusasa, sasemini kunye nesangokuhlwa. Ukufaka i-magnesium kukutya okunempilo kunokunceda ukonyusa amanqanaba amandla omzimba kwaye uncede ukuxhasa amalungu amakhulu, amalungu, kunye nezihlunu ezivela kwiziphazamiso ezahlukeneyo.

 

isiphelo

I-Magnesium sisongezelelo esiyimfuneko esifunwa ngumzimba ukunyusa amanqanaba amandla kunye nokunceda ukunciphisa iziphumo zeempawu ezinjengeentlungu ezinokubangela ukungasebenzi kakuhle emzimbeni. Ingaba ikwifom eyongezelelweyo okanye isitya kwiitya ezinempilo, i-magnesium iyongezelelo ebalulekileyo ekufuneka umzimba usebenze ngokufanelekileyo.

 

Ucaphulo

UFiorentini, uDiana, et al. "I-Magnesium: I-Biochemistry, iSondlo, ukuFumana, kunye neMpembelelo yeNtlalo yeZifo ezinxulumene nokusilela kwayo." Amanzi, Ithala Leencwadi Lesizwe laseMelika laseMelika, nge-30 Matshi 2021, www.ncbi.nlm.nih.gov/pmc/articles/PMC8065437/.

Schwalfenberg, uGerry K, kunye noStephen J Genuis. "Ukubaluleka kweMagnesium kukhathalelo lwezempilo lwezonyango." Inzululwazi, ILayibrari yeSizwe ka-US yamayeza, 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5637834/.

UVormann, uJürgen. "I-Magnesium: Isondlo kunye ne-Homoeostasis." IINJONGO zempilo yoluntu, Ilayibrari yeSizwe yaseMelika yoNyango, 23 Meyi 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC5690358/.

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